CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 30/25 Cals on Any Machine
4 Rounds
5 Bar Kips
3 Burpees (for technique)
10 Iron Cross Rotations
Class
Front Squat (3 RM)
Metcon
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
G.I. Jane (Time)
100 Burpee Pull-ups for time
Weightlifting
WL: Snatch
Build to a Heavy 3
WL: Snatch Pull (3-3-3-3)
100% of Snatch
Gymnastics
GC: Metcon (No Measure)
4 x 8 GHR
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Posted on November 27, 2019 by robnoy
Thursday 281119
CrossFit CrossAxed – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 30/25 Cals on Any Machine
4 Rounds
5 Bar Kips
3 Burpees (for technique)
10 Iron Cross Rotations
Class
Front Squat (3 RM)
Metcon
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
G.I. Jane (Time)
100 Burpee Pull-ups for time
Weightlifting
WL: Snatch
Build to a Heavy 3
WL: Snatch Pull (3-3-3-3)
100% of Snatch
Gymnastics
GC: Metcon (No Measure)
4 x 8 GHR
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Category: WOD